Caroline Girvan

Caroline Girvan is another amazing YouTube trainer. Previously, I only listed her workouts on my YouTube Streaming page and her workouts will continue to appear there. But I decided that because she has so many excellent workouts, she deserves a trainer page devoted to her workouts only, just like my other favorite trainers. One of the reasons I do this is because it makes it easier for me to categorize her workouts so that I can find what I am looking for quickly and easily–and I have plans to do a lot more of her workouts, so I need to be able to keep better track of them.

Caroline Girvan is a personal trainer in Northern Ireland. Due to the pandemic, she created an online channel and started posting workouts. And they are amazing. In her Q&A video, she shares that she is not a fitness model or a competitor. Just a personal trainer. Which is (again) amazing. Her physique is phenomenal. She also says that the workouts she posts online are the same types of workouts she does to achieve her awesome physique. She does not count calories or macros, she does not take any supplements or drink protein shakes. She is just genetically gifted. Her workouts are advanced and have a high production value. They are set to music with no talking. There are all kinds of visuals to get you through the workout–timers counting down intervals and recoveries, a bar at the bottom of the screen counting down your workout time, little beeps and words appear on the screen to cue you. Plus, Caroline is challenging herself in every workout, just like she expects you to challenge yourself. She hits muscle failure and has to take personal breaks to thaw her muscle out so she can keep going. And she is almost always lifting heavy weights. Much heavier than I am capable of lifting! And I love that. It motivates me to keep challenging myself to lift heavier. To learn more about Caroline, watch her 30 minute Q&A. She just did another 30 minute Q&A–so check out this one, too, if you are interested.

In addition to many stand alone workouts of various lengths, Caroline has created some absolutely amazing programs. If you go to Caroline’s Website, you can download high quality guides for each of the programs (for free) as well as playlists if you want to follow the program day by day (the playlists are all also available on her YouTube Channel). Caroline’s workouts range anywhere from under 10 minutes to over an hour. Most of her workouts do not contain a warm up, but she has you covered there, too. She has created several warm ups from 5-10 minutes long and I will link to them below. She usually includes a stretch but sometimes, after how brutal her workouts are, her stretch seems rather paltry, so you might need to add on some additional stretching.

You do not need a lot of equipment for Caroline’s workouts. She uses a variety of dumbbells, a booty band, a fitness mat and a yoga block. She also uses furniture around her house. Instead of the furniture she uses, I use my workout bench and/or my step at 14 inches.

On my YouTube Streaming page I add new workout reviews under the trainers in the order I do them, so there is no real organization to the workouts on that page. You can always go to my Workout Types page and search for her workouts there, but unless you are familiar with the way she titles her workouts, you won’t actually know which workouts are Caroline’s. Below I am organizing all of Caroline’s workouts that I have reviewed by focus and length. Unlike on the streaming page, I will not note whether a warm up is included–that is because she never includes a warm up. In fact, if I happen to come across one that does include a warm up, I will note that. I will note if there is no stretch. Some of the workouts fit into more than one category so you may see workouts listed more than once. The hyperlinked list below will take you directly to any specific section you want to go visit. I have not reviewed any of her warm ups so under that section below, I link directly to each warm up on YouTube.

I have created several rotations using Caroline’s workouts: a 6 week rotation using only workouts by Caroline, a 6 week hybrid rotation of Caroline and Heather Robertson workouts, and a kettlebell rotation using Caroline’s as well as other trainers workouts.

Total Body Strength

Upper Body Strength

Lower Body Strength

Bodyweight Strength

Kettlebell Workouts

Miscellaneous Workouts

Programs:

EPIC

EPIC II

EPIC Heat

EPIC III

Warm ups:

5 Min Full Body Warm Up (5:03 minutes)

5 Minute Warm Up Routine (5:24 minutes)

5 Minute HIIT Warm Up (5:38 minutes)

5 Minute Warm Up – Full Body (5:39 minutes)

Cardio & HIIT Warm Up (9:20 minutes)

9 Min Full Body Warm Up Routine (9:41 minutes)

10 Minute Full Body Low Impact Warm Up (10:51 minutes)

Total Body Strength:

15 Minute Full Body Kettlebell Workout at Home (17:30 minutes)

Dumbbell HIIT Workout at Home | 15 Minutes (18:30 minutes)

15 Min Full Body Resistance Band Workout at Home (19 minutes)

20 Min HIIT Dumbbell Workout (26 minutes)

Disciplined Dumbbell HIIT Workout / Full Body | EPIC Heat – Day 10 (33:30 minutes)

30 Minute Full Body Kettlebell Workout | Supersets (34 minutes)

Kickass Kettlebell Series Day 5 (35 minutes)

High Powered HIIT – Superset Full Body Workout | EPIC Heat – Day 30 (35 minutes)

Kickass Kettlebell Series Day 3: Power Kettlebell Workout / Full Body (35:30 minutes)

Kickass Kettlebell Series Day 2: Complexes (37 minutes)

Dynamite Dumbbell HIIT Workout – Full Body | EPIC Heat – Day 45 (37 minutes)

30 Min Blazing Cardio HIIT Workout / Dumbbells | EPIC II – Day 26 (37 minutes)

Beastmode Complex Full Body Workout | EPIC Heat – Day 24 (37:30 minutes)

Strength & Sweat Full Body Workout – Circuits | EPIC Heat – Day 29 (37:45 minutes)

Unforgiving Full Body Workout with Dumbbells | EPIC Heat – Day 14 (38:30 minutes)

Ferocious Full Body Workout – Pyramid Times Training | EPIC Heat – Day 34 (38:30 minutes)

Full Body Fuse Workout | EPIC Heat – Day 4 (39 minutes)

Colossal Full Body Workout – Strength & Cardio | EPIC Heat – Day 39 (39 minutes)

Forceful Full Body Workout – Triset Dropsets | EPIC Heat – Day 19 (42 minutes)

45 Minute Full Body Kettlebell Workout at Home (48:30 minutes)

Unilateral Full Body Workout at Home with Dumbbells (50 minutes)

Squat and Press NO LESS Full Body Workout / EPIC II Day 34 (51:30 minutes)

Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)

FEARLESS Full Body Dumbbell Workout / Complex | EPIC II – Day 45 (65 minutes)

Full Throttle Full Body Dumbbell Workout / Cardio | EPIC II – Day 40 (69:30 minutes)

Upper Body Strength

Tricep Workout at Home with Dumbbells | 10 Minutes (13 minutes)

15 Min Dumbbell Arms & Shoulder Workout at Home | No Repeat (17 minutes)

15 Min Standing Abs Workout | Arms + Core with Dumbbells (17:30 minutes)

Back and Biceps | Resistance Band Workout at Home (18 minutes) (no stretch)

20 Minute Dumbbell Back and Bicep Workout at Home (23 minutes)

20 Min Upper Body Workout at Home with Resistance Band (23 minutes)

Giant Killer Upper Body Workout – Arms, Chest, Back, Shoulders | EPIC Heat – Day 32 (36:30 minutes)

Charged 30 Min Chest and Triceps Workout | EPIC Heat – Day 6 (37 minutes)

Framework 30 Min Back & Biceps Workout | EPIC Heat – Day 8 (38 minutes)

Unstoppable Upper Body Workout – Arms, Shoulders & Back | EPIC Heat – Day 46 (38 minutes)

Tangible Triceps and Delts Workout / Strength | EPIC Heat  – Day 16 (39 minutes)

High Calibre Hamstring, Back & Glutes | EPIC Heat – Day 26 (39:30 minutes)

Opposing Upper Body Workout / Dumbbells | EPIC Heat – Day 12 (42 minutes)

Unite Upper Body Workout – Supersets | EPIC Heat – Day 22 (42 minutes)

Day 8 of EPIC | Dumbbell Upper Body Workout (42:30 minutes)

EPIC Upper Body Workout – Powerful Push & Pull | EPIC III Day 2 (44:30 minutes)

Upper Body Workout with Dumbbells – Muscle Building | Circuit Series Day 2 (46 minutes)

Build Back & Biceps Workout at Home / Dumbbells | EPIC II – Day 9 (48 minutes)

Day 36 of EPIC | Back Workout / Bicep Workout with Dumbbells (50 minutes)

45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II Day 3 (51:30 minutes)

It’s Row Time! 45 Min Back Workout with Dumbbells // Epic II, Day 23 (51:30 minutes)

The Pump Workout / Upper Body Complexes | EPIC 2 – Day 29 (52 minutes)

Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)

Day 28 of EPIC | Glutes, Hamstrings & Back Workout [Posterior Chain] (54 minutes)

Lower Body Strength

8 Minute Glute Workout at Home | Booty Band (11:30 minutes)

15 Minute Lower Body Kettlebell Workout at Home (17:30 minutes)

15 Min Leg Workout with Dumbbells (18:30 minutes)

15 Min Compound Leg Workout with Dumbbells at Home (19 minutes)

15 Minute Hardworking Hamstrings / RDL Dumbbell Workout (20 minutes)

15 Min Glute and Hamstrings Workout at Home with Dumbbells (21 minutes) (includes a 4 minute plank challenge)

20 Min Glutes & Hamstrings with Dumbbells | No Repeat (24:30 minutes)

20 Min Glute Workout | Grow Your Glutes at Home (25 minutes) (warm up included!)

20 Min Dumbbell Leg Workout | Step Ups, Lunges, Squats (26 minutes)

20 Min Intense Glute Workout at Home with Resistance Band (27 minutes)

30 Min Glute & Outer Thigh Workout at Home with Band (32:30 minutes)

Kickass Kettlebell Series Day 1: Leg Workout (35:30 minutes)

Uncomplicated Complexes Leg Day Workout | EPIC Heat – Day 1 (37:30 minutes)

Depleted Lower Body Workout / Leg Day | EPIC Heat – Day 3 (37:30 minutes)

Girvanated Glutes Workout – Giant Sets, Hip Thrusts | EPIC Heat Day 41 (37:45 minutes)

Effective Leg Day Collective – Compound Leg Workout | EPIC Heat – Day 17 (38:45 minutes)

Awakened Glutes & Hamstrings Workout / Glute Band | EPIC Heat Day 11 (39:30 minutes)

High Calibre Hamstring, Back & Glutes | EPIC Heat – Day 26 (39:30 minutes)

Flaming Legs – Leg Day Workout | EPIC Heat –  Day 7 (40 minutes)

Paradox Leg Day Workout – Compound Exercises | EPIC Heat – Day 23 (41 minutes)

Torched Lower Body Workout – Legs & Glutes | EPIC Heat – Day 31 (42 minutes)

EPIC Leg Day – Dumbbell Leg Workout | EPIC III Program Day 1 (46 minutes)

Galvanized Glute Workout | EPIC Heat –  Day 21 (47:30 minutes)

Day 13 of EPIC | Hamstrings & Glute Workout – Dumbbells + Band (48 minutes)

Glute Workout with Dumbbells – Glute Isolation | Circuit Series Day 3 (49:30 minutes)

Day 21 of Epic | Leg Workout at Home (50 minutes)

40 Minute Glute Workout – Dumbbell + Band | Complex Series Day 3 (52:30 minutes)

Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)

Hamstring & Glute Isolation Workout / Dumbbells | EPIC II – Day 12 (54 minutes)

Day 28 of EPIC | Glutes, Hamstrings & Back Workout [Posterior Chain] (54 minutes)

Squats for Glutes Workout // EPIC II Day 28 (54:30 minutes)

Legendary Leg Workout / No Frills Leg Day / EPIC II Day 48 (55:30 minutes)

Dumbbell Leg Day Workout // Pyramid Sets // EPIC II Day 18 (60 minutes)

Bodyweight Strength

Chilled Cardio Workout | No Equipment, No Repeat, No Jumping (20:30 minutes)

Full Body Stretch and Strength Routine | 25 Minutes (26 minutes)

30 Min Full Body HIIT Workout | Tabata Style No Jumping & No Equipment (32:30 minutes)

30 Min Swift HIIT Workout / No Equipment / No Jumping | EPIC II – Day 21 (33 minutes)

30 Min Pumping Cardio Workout | Full Body – No Equipment (34 minutes)

30 Min Total Tabata Full Body HIIT Workout | EPIC Heat – Day 20 (34:30 minutes)

Sequenced HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat – Day 15 (36:30 minutes)

30 Min Cardio Workout at Home [Low Impact Steady State] LISS (37 minutes)

1 Hour Strength & Stretch Workout at Home (60:30 minutes)

Kettlebell Workouts

15 Minute Lower Body Kettlebell Workout at Home (17:30 minutes)

15 Minute Full Body Kettlebell Workout at Home (17:30 minutes)

30 Minute Full Body Kettlebell Workout | Supersets (34 minutes)

Kickass Kettlebell Series Day 1: Leg Workout (35:30 minutes)

Kickass Kettlebell Series Day 2: Complexes (37 minutes)

Kickass Kettlebell Series Day 3: Power Kettlebell Workout / Full Body (35:30 minutes)

Kickass Kettlebell Series Day 4: Kettlebell Cardio (36:30 minutes)

Kickass Kettlebell Series Day 5 (35 minutes)

45 Minute Full Body Kettlebell Workout at Home (48:30 minutes)

Miscellaneous Workouts

Unwind 20 Minute Full Body Stretch Routine (24 minutes)

30 Min Constant Cardio Workout at Home – No Repeat / No Jumping / Low Impact (32 minutes)

Programs:

EPIC:

Day 8 of EPIC | Dumbbell Upper Body Workout (42:30 minutes)

Day 13 of EPIC | Hamstrings & Glute Workout – Dumbbells + Band (48 minutes)

Day 21 of Epic | Leg Workout at Home (50 minutes)

Day 28 of EPIC | Glutes, Hamstrings & Back Workout [Posterior Chain] (54 minutes)

Day 36 of EPIC | Back Workout / Bicep Workout with Dumbbells (50 minutes)

EPIC II:

45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II Day 3 (51:30 minutes)

Build Back & Biceps Workout at Home / Dumbbells | EPIC II – Day 9 (48 minutes)

Hamstring & Glute Isolation Workout / Dumbbells | EPIC II – Day 12 (54 minutes)

Dumbbell Leg Day Workout // Pyramid Sets // EPIC II Day 18 (60 minutes)

30 Min Swift HIIT Workout / No Equipment / No Jumping | EPIC II – Day 21 (33 minutes)

It’s Row Time! 45 Min Back Workout with Dumbbells // Epic II, Day 23 (51:30 minutes)

30 Min Blazing Cardio HIIT Workout / Dumbbells | EPIC II – Day 26 (37 minutes)

Squats for Glutes Workout // EPIC II Day 28 (54:30 minutes)

The Pump Workout / Upper Body Complexes | EPIC 2 – Day 29 (52 minutes)

Squat and Press NO LESS Full Body Workout / EPIC II Day 34 (51:30 minutes)

Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)

Full Throttle Full Body Dumbbell Workout / Cardio | EPIC II – Day 40 (69:30 minutes)

FEARLESS Full Body Dumbbell Workout / Complex | EPIC II – Day 45 (65 minutes)

Legendary Leg Workout / No Frills Leg Day / EPIC II Day 48 (55:30 minutes)

EPIC Heat:

Uncomplicated Complexes Leg Day Workout | EPIC Heat – Day 1 (37:30 minutes)

Depleted Lower Body Workout / Leg Day | Epic Heat – Day 3 (37:30 minutes)

Full Body Fuse Workout | EPIC Heat – Day 4 (39 minutes)

Charged 30 Min Chest and Triceps Workout | EPIC Heat – Day 6 (37 minutes)

Flaming Legs – Leg Day Workout | EPIC Heat –  Day 7 (40 minutes)

Framework 30 Min Back & Biceps Workout | EPIC Heat – Day 8 (38 minutes)

Disciplined Dumbbell HIIT Workout / Full Body | EPIC Heat – Day 10 (33:30 minutes)

Awakened Glutes & Hamstrings Workout / Glute Band | EPIC Heat Day 11 (39:30 minutes)

Opposing Upper Body Workout / Dumbbells | EPIC Heat – Day 12 (42 minutes)

Unforgiving Full Body Workout with Dumbbells | EPIC Heat – Day 14 (38:30 minutes)

Sequenced HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat – Day 15 (36:30 minutes)

Tangible Triceps and Delts Workout / Strength | EPIC Heat  – Day 16 (39 minutes)

Effective Leg Day Collective – Compound Leg Workout | EPIC Heat – Day 17 (38:45 minutes)

Forceful Full Body Workout – Triset Dropsets | EPIC Heat – Day 19 (42 minutes)

30 Min Total Tabata Full Body HIIT Workout | EPIC Heat – Day 20 (34:30 minutes)

Galvanized Glute Workout | EPIC Heat –  Day 21 (47:30 minutes)

Unite Upper Body Workout – Supersets | EPIC Heat – Day 22 (42 minutes)

Paradox Leg Day Workout – Compound Exercises | EPIC Heat – Day 23 (41 minutes)

Beastmode Complex Full Body Workout | EPIC Heat – Day 24 (37:30 minutes)

High Calibre Hamstring, Back & Glutes | EPIC Heat – Day 26 (39:30 minutes)

Strength & Sweat Full Body Workout – Circuits | EPIC Heat – Day 29 (37:45 minutes)

High Powered HIIT – Superset Full Body Workout | EPIC Heat – Day 30 (35 minutes)

Torched Lower Body Workout – Legs & Glutes | EPIC Heat – Day 31 (42 minutes)

Giant Killer Upper Body Workout – Arms, Chest, Back, Shoulders | EPIC Heat – Day 32 (36:30 minutes)

Ferocious Full Body Workout – Pyramid Times Training | EPIC Heat – Day 34 (38:30 minutes)

Colossal Full Body Workout – Strength & Cardio | EPIC Heat – Day 39 (39 minutes)

Girvanated Glutes Workout – Giant Sets, Hip Thrusts | EPIC Heat Day 41 (37:45 minutes)

Dynamite Dumbbell HIIT Workout – Full Body | EPIC Heat – Day 45 (37 minutes)

Unstoppable Upper Body Workout – Arms, Shoulders & Back | EPIC Heat – Day 46 (38 minutes)

EPIC III:

EPIC Leg Day – Dumbbell Leg Workout | EPIC III Program Day 1 (46 minutes)

EPIC Upper Body Workout – Powerful Push & Pull | EPIC III Day 2 (44:30 minutes)